Losing Count

When it comes to losing weight, simplicity is the key. Discover how to cut calories without counting, with TheStudios40’s Rebecca Watts.

When it comes to losing weight, we can’t argue with the science of energy balance - calories in v calories out. Understanding the calories in different foods is great for awareness, but continued calorie counting can make us feel restricted and deprived and is rarely a strategy for long-term success. That’s why I’m a great believer in following simple rules and nutritional guidelines that get results, without feeling like you’re constantly on a diet.

THE RULES

Nutrient intake

With each meal and snack have a good balance of macronutrients - protein, good fats, carbohydrates. Eating as natural as possible (organic if you can), will ensure the highest nutritional content, whilst avoiding processed, sugary foods that deplete nutrients. Eating a range of different foods will ensure you’re getting the minerals and vitamins (or micronutrients), your body needs too.

Portion size

You can still overeat on healthy foods, so portion size is crucial to weight management.

Macronutrient

Protein

Good Fats

Carbohydrates

Starchy Carbohydrates Types

meat, fish, dairy, eggs, soya, nuts/seeds avocado, healthy oils and butters, olives, nuts, seeds and some dairy vegetables, salad and some fruit, legumes, beans

rice, potato, pasta

Portion Sizes

1 palm sized portion at each meal

2 thumb sized portions at each meal

1-2 handfuls of veggies at each meal

used to fuel activity*

*If you’re sitting all day you probably don’t need starchy carbohydrates. If you’re exercising add a handful or two of starchy carbs around exercise. If you’ve got an active job you may need to include 1-2 handfuls in each meal. We all have different needs and tolerance to starchy carbs so adjust for your own needs.

Think 80/20

If you apply simple nutrition rules for 80% of the time, it will help you achieve your goals while not giving that feeling of constant dieting. The other 20% allows you to have occasional treats, and eat out without panicking. For optimum health and easier weight management, drink 2-3 litres of water per day, and ensure you’re getting 7-8 hours of quality sleep.

Make adjustments

If you’re following the first 3 rules and not losing weight, your calorie intake is probably still higher than the calories you burn. Here are some things you can try: • increase your activity to boost calories out • reduce your starchy carb intake • cut portion sizes slightly • limit the number of snacks you’re eating • stick to the 80/20 rule

Conversely if you’re losing too much weight, or too quickly, you’re probably not fuelling your lifestyle enough. Ensure you’re not over-exercising and that you’re fuelling your activity appropriately. Consider increasing your starchy carb intake and portion sizes, plus adding snacks where necessary.